Dietary Management of Polycystic Ovary Syndrome: A Ghanaian Perspective

Polycystic Ovary Syndrome (PCOS)

Polycystic Ovary Syndrome (PCOS) is a complex hormonal disorder. It affects 6–13% of women of reproductive age worldwide. PCOS is one of the most common hormonal conditions in women today. Many cases may go undiagnosed due to limited awareness and diagnostic capacity. However, health professionals are increasingly recognizing it.

In Ghana, dietitians report more referrals for PCOS. This article shares dietary strategies for managing PCOS among Ghanaian women.

Understanding PCOS and Diet

PCOS has various symptoms. These include irregular menstrual cycles and high androgen levels. Women may experience excessive hair growth, acne, oily skin, and weight gain. Ovarian cysts and insulin resistance are also common issues. PCOS can lead to infertility and increases the risk of type 2 diabetes.

Medications can help manage PCOS symptoms. However, healthy eating and lifestyle changes are crucial first steps. For overweight women, losing just 5-10% of body weight can be beneficial. Weight loss improves insulin use and regulates menstrual cycles.

Choose Better Carbohydrates

Ghanaian meals often contain many carbohydrates. Instead of eliminating carbs entirely, focus on healthier options. Choose low glycaemic index (GI) foods that don’t spike blood sugar quickly.

Opt for whole grains like brown rice or millet instead of white rice or bread. Avoid packaged cereals; choose porridge made from whole grains instead. Combine carbs with protein or healthy fats to slow digestion.

Load Up on Fibre

Eating more fibre helps the body use insulin effectively. Soups and stews with local vegetables like kontomire or okra are great choices.

Choose Healthy Fats

Women with PCOS should not avoid fats completely but should choose wisely. Too much saturated fat can worsen symptoms. Healthier fat options include avocados, groundnuts, and oily fish like sardines.

Use cooking oils in moderation and limit fried snacks.

Add Lean Protein

Protein promotes satiety and supports blood sugar control while improving ovulation chances. Affordable local protein sources include boiled eggs, beans, nuts, and small portions of lean meat.

Combine protein with high-fibre carbohydrates for better results.

Cut Down on Sugar

Managing insulin is vital in PCOS management; reduce sugary drinks and snacks accordingly. Avoid all sugary beverages like sweetened fruit drinks or fizzy drinks.

Limit snacks made from refined flour and sugar such as doughnuts or biscuits.

Weight Management

Not every woman with PCOS needs to lose weight but small losses can help those who do. Focus on balanced meals rather than extreme diets.

Practice portion control by using smaller bowls or plates, and avoid skipping meals—especially breakfast—to regulate metabolism.

Meal Timing & Activity

Meal timing matters in managing PCOS symptoms; try not to eat late at night. Stick to regular mealtimes to maintain hormonal balance.

Physical activity is also important—aim for at least 150 minutes each week through walking or dancing.

In Summary

PCOS can be managed through proper diet and lifestyle changes. The Ghanaian food system offers affordable nutrient-rich options for individuals with this condition.

Seek guidance from doctors or registered dietitians rather than relying on unverified online advice.

A balanced approach focusing on home-prepared meals provides effective long-term management strategies.


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Written by Laurene Boateng (PhD, RD) & Pearl Kudexa (MSc, RD).

Dr. Laurene Boateng is a Registered Dietitian at the University of Ghana's Department of Dietetics.
Pearl Kudexa is a Registered Dietitian contributing writer for www.fullproofnutrition.com.


References:

1) Magkos et al., Nutrients (2024).
2) Moini et al., PubMed (2023).
3) World Health Organization (2025).